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An Aggressive, But Consistent, Forehand

 

Here are a couple of videos that cover forehand fundamentals:

Basic Forehand Technique

 

Pre-stroke:

  • Modern rackets allow more of an Eastern or Semi-western grip.

  • Watch the ball like a hawk.

  • Don't plan to hit hard at first

  • Knees bent—over exaggerate this for your first 10 years.

  • Feet shoulder-width apart. 

  • Weight starts on back foot.

Contact:

  • Swing low-to-high.

  • Weight shifts to front foot.

  • Focus on consistent contact and direction of ball.

Follow Through:

  • Follow through in front, then across your body.

  • Recover to ready position.

Groundstrokes: Swing Low-to-High for Net Clearance

 

To lift the ball securely over the net, you must create topspin. To do this, start your swing approx. 1 foot beneath the ball. Then make initial contact beneath the ball on the low part of the strings. When the ball leaves the strings it should be higher on the strings. Here are her other tips:

  • Keep racket face flat (to avoid hitting too far or too short.)

  • Keep your racket wrist loose and relaxed.

  • "Brush up the backside of the ball"

  • Touch your shoulder to your chin as you finish to give yourself a concrete guide to know you're finishing all the way.

#1 Tip for forehand success: Don't Be a Blob, Be a Rattle Snake (prepare)

 

Having trouble hitting the ball deep into your opponent's court with velocity? You're probably not putting enough energy into your shot. Energy doesn't just come from your shoulder; it builds and flows through your entire body, starting with your legs, and moves through your core—your arms are just extensions of your core.
 
Here's how it works:
  1. Prepare yourself by shifting from a calm and ready state to a coiled "Rattle snake" position.
  2. Move to where the ball will bounce early and making small adjustments to the incoming ball as soon as you see it leave your opponent's racket.
  3. Load your weight onto your back foot
  4. Coil your body by turning your shoulders first, then your waist, to build up the potential energy you need to "STRIKE" through the ball, sending it deep into your opponent's court.
    1. As you coil, loop your racket back in a path that looks like a "C". (Remeber to relax your arm and upper body through your shot. Let your core do the work.)

EXAMPLE OF SMOOTH RATTLESNAKING

 

Maria Sharapova hitting her forehand, and backhand at the BNP Paribas Open 2013.

 

  • Watch the timing on her footwork.

  • Timing is all about the weight shift and momentum into the ball.

  • Be sure to watch to the end to the the saucy look she gives the camera.

Coil and Strike like a Rattle Snake (Weight Transfer)

 

  • Move your weight forward into the ball.

  • Easier to learn while in a closed "nuetral" stance, not open.

  • To do proper weight transfer, you must get into position behind the ball earlier than you would if you were hitting like a blob.

  • (6:08) When approaching the ball, think "triangle movement". Start a few feet behind the baseline, then move at a forward diagonal path towards the ball.

  • (8:00) Rotation isn't supposed to happen with just your arms flying around your body; it all is initiated from your center.  This releaves your arm of a lot of work and gives you better feel on the ball.  It leads to more consistency.

    • (9:18) Rotation exercise — Help you engage your body, and let your arms follow.

EXAMPLE OF COMPACT RATTLESNAKING

 

Novak Djokovic hitting his forehand, backhand and serve at the BNP Paribas Open 2013.

 

  • Watch him coil and store that potential energy. Weight loads on his back leg, then he transfers to his front leg through his stroke.

  • Watch how far around his back the racket follows through.

  • Watch how he is always balanced over his vertical center, regardless of how far out he is lunging for the ball.

Optimize Your Stroke by using Correct Timing

 

  • When — Hit out in front of you.

    • Too often, we jam ourselves by hitting late (behind us) or too close to our bodies.

    • Extending and making contact out in front is what make the ball "pop" and then really penetrate your opponent's court instead of just floating over.

  • Where — Pay attention to where you are hitting the ball with your racket.  Make contact on the "sweet spot," near the middle of the racket.

  • Mentally extend the moment of contact — Like Neo from The Matrix, slow down the contact point time.

    • Open your eyes wider as you watch the area of contact.

    • Listen to the quality of the "ping" of the ball.

    • Reflect on how you feel. Tense? Effortless?

#2 Tip for forehand success: Don't Be A Pop Tart (contact)

 

Swing feeling good, but the ball keeps hitting the net? Stay down (knees bent, feet about shoulder width apart), shifting your weight forward through your shot; if you pop up you'll lose your balance, power, & control. If you have to be one, be a "dark" Pop Tart.

Roger Federer's Forehand

 

This video covers three ideas:

 

  1. Advantages of a conservative Eastern (beginner's) forehand.

  2. How to turn your body (and not your arms).

  3. Why he keeps his free hand on the throat of the racket as he turns.

BONUS: Examination of Fed's Forehand

 

  • Move your feet.

  • Strong unit (body) turn.  Loose whip.

  • Ridiculous balance.

  • Kinetic chain.

  • Extend arm at point of contact.

  • Gaze stays on point of contact even after the ball leaves your racket. (E.g., golf.)

#3 Tip for forehand success: Flow Like Water *RIP Bruce Lee* (contact)

 

What should your racket path look like? The beginner's default motion should resemble that of a growing ocean wave (in order to generate topspin). An ocean wave moves low-to-high, breaking the surface with the calm force of the entire ocean behind it. Imagine making contact with the ball as if you were a mighty wave rising and breaking on a rocky shore. Your follow through will vary slightly depending on the forces in play, but it generally continues with your momentum. So again, begin with your racket out at your side, it's height off the ground should be below the hieght of the oncoming ball. Then swing low-to-high, arching the ball over the net. (Myth: The angle of your racket face doesn't create topspin; the path of the racket as it makes contact with the ball does.) Make contact with the ball at a comfortable distance away from you (out to the side and in front of your body) to ensure consistency and power.

Flowing, Circular Forehand Swing Path

 

Common Problem: Some students focus so much on getting the ball up and over the net with enough topspin that their swing path is linear (low-to-high).  This limits you to a single distance.

 

Instead, have a circular path, across your body.  Start with your racket hand by your pocket, but then end up either at the:

  • hair - when backing up

  • shoulder - deep

  • elbow - short

  • opposite pocket - short angle

Inside-Out Forehand Drill (Intermediate Skill)

 

Following Roger Federer's example, you need to create some extra space to hit an effective inside-out forehand by adding a little footwork to your typical stroke approach.  Watch how Jeff places a can behind the baseline and practices shuffling behind it before coming in for the IO.

How Bent Should My Arm Be?

 

Doesn't matter. Pros succeed with both. This is not an essential issue. Instead, focus on the fundamentals.

Deep knee bend, contact in front, accelerate through

 

I especially liked how he said, "I've never had to tell someone in a lesson that they are bending their knees too much in preparing to hit a forehand. Think about it. Where does most of your power come from? Arms? Torso? Legs!

All images have the following license

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